Navigating Out of Burnout

Journal prompts when you need a change

Recently a friend asked for guidance on how to make changes when in the depths of burnout. They were searching for tools and journaling prompts on how make decisions around what’s next. It’s a place I know intimately well - the moment in life where you know you desperately need to make some changes, but don’t even know where to start. The worst part? No one can give you the answers on what’s next. It’s only a path you can unearth on your own.

Over the past few years, I’ve spent an inordinate amount of time working through what needed to change and what’s next. Through it all, there have been some questions that have been the most helpful to mull over, whether on paper or daydreams. Rather than keep them only in my emails to friends and notebooks, I thought these questions and tools might be helpful for anyone ready to dig out of burnout or really any life-course changes.

Start with Rest & Grounding

If there was one thing I was certain of during the height of my burnout, it was that I was in no place to actually make life-changing decisions. It wasn’t just the brain fog and actual inability to make decisions (see my burnout signs post), but I knew that I also could potentially make rash or poor decisions without space to disconnect from the emotional turmoil.

For me, it was important to set aside time to distance myself from the urgent need to get out or ambivalent cynicism that so often accompanies burnout. I didn’t want to make sweeping changes like finding a new job without having enough capacity to really think through what I actually needed to change.

One of the most effective tools I found to create that mental, emotional, and physical time and space to make effective decisions is through grounding. Grounding is a body-based self-soothing technique that brings your awareness to your emotions and physical sensations. By tuning into the present moment, you can regulate your nervous system to get your mind and body to the most safe space possible.

From a science perspective, feeling safe (and that includes being rested/relaxed that’s absent in burnout) releases the blood flow to your amygdala (fight-or-flight control center) which allows your frontal lobe (logic center) to function. Essentially, if you're in survival mode while you try to navigate what's next, your brain won't be able to fully access your logic/critical thinking centers. 

There are so many different grounding techniques to tune into the present moment. If you need some ideas, check out this post by Amy Hagerstrom, Somatic Experiencing Practitioner (SEP) or this article from BetterMe. For me, the most powerful grounding tools are the chair exercise from Amy, being in nature (I’m a water gal), and breathing exercises.

“Most of us aren’t practiced in bringing ourselves - our whole selves, body included - to the present moment. We’ve learned to think, do, and think some more without present moment awareness. And in the process we lose touch of how we are really doing. We lose touch of our needs, even thirst and hunger.” - Amy Hagerstrom, SEP

By giving your body the safety it needs and awareness to the present moment, you can open your mind, tune into your needs, and have the clarity you need to look forward. Thankfully, you can come back to this time and time again. This is something you can practice just before you’re ready to journal or reflect on what’s next.

Journal Prompts for Burnout

Now that you’ve gotten your mind and body to a safe, grounded place, you’re at a point where you can think more clearly. It’s time to journal. You can absolutely run through these questions mentally, but to me, there’s magic that happens when you work through life’s questions on paper.

You don't need to do them all, pick the ones that stand out to you. These are questions you can also unpack over time. No need to rush through all of them at once!

Work Backwards from Your Values: 

When you’re working through your values, don’t ignore the quiet whispers. The things that seem foolish, frivolous, or not on your personal or professional plan. Those whispers might tell you the most about what's missing and what lights you up in life - like quitting your job and moving to Europe!

1. What are your core values?

   1. No wrong answers here - and this is something you can come back to and adapt over and over. 

   2. Rank them in order of importance (this can help with decision making later)

   3. Some of mine that are emerging to give you some ideas: time and financial freedom, building deep connections through quality time with my husband and boys, prioritizing myself and my needs, developing deep and meaningful relationships, exploring new cultures, having an impact

2. Looking back, what were the moments that you are the most proud of? Why?

3. What brings you joy?

4. What brings you peace?

5. What areas of your life are aligned to your values? 

6. What areas are not? 

7. How do you define your personal success?

Build Your Ideal Day: 

How we spend our time is a more accurate representation of our values than any well-laid plan. It’s time to check in to see if they match. If not, identify what changes you need to bring it back into alignment.

1. What do you want your day to look and feel like? (career is important, but go beyond work)

2. How are you spending your time over a given month? Look back at your values - did you cover all of them?

3. What do you need more of in your life? Include all areas of life - mind, body, soul, etc. 

4. What do you need less of? 

5. What does intentional rest look like? Consider multiple types of rest

6. How can you make your life easier?

7. Take a hard look at time - what do you realistically have time for? Does your time align with your values? 

Tough Questions (Don’t Skip These Ones!):

I emphatically believe burnout is largely caused by unrealistic societal expectations, individualism over community based systems (no support), and capitalistic culture where work is an individual's primary value, etc. That said, we do own the part in how we react to that system. These tough questions might help you unpack those areas.

1. What changes do you need to make in your life to reduce the intensity or frequency of burnout cycles in your life? 

2. What do you think you'll struggle with most?

3. What support do you need from yourself or your support system (family, friends, therapy, spirituality, etc.) to navigate these changes? 

4. What are you prioritizing in your life that causes other areas to be sacrificed?

These are questions that I continue to come back to time and time again as I make changes in my life. If I can carve out the time and space to reflect through these questions, they often can take me back to where I need to be. I hope this journaling practice offers the same to you.

Note on the newsletter: I’ll bring it back soon-ish. Timeline is mostly determined by finding childcare and more silence in my house again. :)

Photo Credits:

Journaling in the window photo by Jessica Seghatti

Notebook photo by Sixteen Miles Out